CrossFit Mt Juliet | 3/2/18
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3/2/18

02 Mar 3/2/18

CrossFit Mt Juliet – CrossFit

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Warm Up/Mobility

Trap Scrub

Adductor Smash

Jog/Row/Ski/Bike 400m

25ft

over the fence/under the fence

floor scoops

burpee broad jumps

butt kickers

high knees

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Post Workout Mobility

Banded OH Distraction (I said good day)

Hip ER w/ Flexion (pigeon)

Summit Accessory

Metcon (No Measure)

Active Recovery

20-30 min Mobility of choice

Breathing Work

Every 2:00 for 10:00…

7-8 Dumbblell Squats

7-8 Bar-facing Burpees

Functional Bodybuilding

3 Giant Sets:

10 Supinated Wide Grip Bent Row

20 Tall Kneeling Alt. KB Press

30 Supine Windshield Wipers

20 min Mobility of Choice

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